Exercises that anyone can do at home

If you can translate the correct training techniques from the gym or outside into your home workout you can achieve almost the same results when doing an indoor circuit of some kind.
16.10.2015

After the summer comes the Autumn and Winter months and colder weather which can put people off. So what can you do to get rid of the cold and continue training despite the conditions outside....this week I’m going to take a look at home workouts and how they can help to continue your good training progress!

A home workout can sometimes be looked at in a non-serious way by people for being for housewives or elderly people but if done correctly a home workout can really be an effective in your training regime.

If you can translate the correct training techniques from the gym or outside into your home workout you can achieve almost the same results when doing an indoor circuit of some kind. If you focus on a deep concentrated repetition for each rep/exercise, using your body weight correctly with good technique, eat well and cleanly and have a varied and testing regime you should see some good results.

An example of a good home workout

Below is an example of a good varied set of exercises that anyone can do at home.

The Plank

Get into a standard press up position and whilst keeping you back straight and core strong, lower yourself onto your elbows so your forearms are resting on the floor with your thumbs up. Try and hold yourself in this plank position for 30 seconds at a time for 3-5 sets.

The Press up

The press up can be done in many different ways from a close grip to a wide stance to even a one arm press up. You can vary your routine by throwing in some different techniques during the sets but again try to aim for about 3-5 sets of 10-30 reps.

The Tricep dip

The classic Tricep dip is a great exercise for you to build your triceps up and create a solid base for added exercises like the press up. Grab a chair or the edge of something reasonably solid like a bed or sofa edge. Position yourself with your legs at ninety degrees on the edge with your hands placed forwards, also on the edge. Move forward with your legs a little and keep your hands on the edge supporting your weight. Lower yourself toward the floor using your elbow to flex and create the movement. Aim to complete 3-5 sets again at 10-20 reps.

The crunch

A great one for your core and the abdominal muscles. Lie on your back on the floor and keep your knees bent so your feet are flat on the floor. Contract the muscles in your stomach and pull yourself up to half way keeping your arms straight by your sides. Whilst not dipping past halfway down again, pull your stomach up to your knees and lower back down half way. Repeat this for 10-20 reps for 3-4 sets to really feel the effects.

Mountain climbers

This is another great one for the stomach and in particular the lower abdominal muscles. Position yourself with your hands and feet on the ground with your body bent in a high arch with a straight back and legs. Bring your knees up to your chest as if you literally climbing a hill and in a running motion. Repeat this for 30 secs in 3-5 sets.

There are many ways to keep your body trained during a home workout and these can be just a starter for you. Remember to work within your fitness limits but be sure to get a sweat going and really concentrate on the tight contractions so your muscles are working hard enough to see some results.

Make sure to check in next week for some more tips on keeping fit during the winter months and keeping your immune system in tip top shape!


For tips on how I train, eat and supplements follow me on

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